Sleepless in Menopause: Why Sleep Matters (and How to Catch More of It) By Dr. Ban

Dr. Ban Al-Karaghouli,
Sep 11
3 min read

If you’ve hit menopause and find yourself staring at the ceiling at 3 a.m., congratulations — you’ve joined an exclusive club. Membership perks include night sweats, brain fog, and the uncanny ability to remember every embarrassing moment from high school at precisely the wrong time of night.

But here’s the thing: while it’s easy to laugh (and cry) about it, sleep during menopause is not a luxury , it’s a necessity. Getting enough rest is one of the best things you can do for your mood, memory, hormones, and long-term health. Let’s unpack why sleep can be tricky at this stage and how you can give yourself the best shot at a good night’s rest.

Why Menopause Messes with Sleep

During menopause, your body’s estrogen and progesterone levels take a rollercoaster ride worthy of its own theme park. These hormones don’t just regulate reproduction — they influence body temperature, mood, and your sleep-wake cycle. When they fluctuate, you may get:

Night sweats (a.k.a. your personal tropical vacation at 2 a.m)
Insomnia (trouble falling asleep or staying asleep)
Mood changes (anxiety or irritability that make winding down harder)

On top of that, age-related changes to melatonin production and your body’s circadian rhythm mean your sleep patterns shift naturally — menopause just adds fuel to the fire.

Why Sleep Matters More Than Ever Now

We all know sleep is good for us, but during menopause, it becomes a true power tool. Adequate rest can:

Balance mood and lower the risk of depression and anxiety
Protect your heart by supporting healthy blood pressure and reducing inflammation
Help with weight management (poor sleep can disrupt hunger hormones)
Keep your brain sharp by improving memory, focus, and problem-solving skills
Support bone health (your body does a lot of repair work during sleep)

In short, sleep is like your free, nightly health reset button — if only your body would let you press it.

Tips for Sleeping Like a Queen (Even with a Menopausal Crown)

Cool it downKeep your bedroom cool and breathable. Swap heavy blankets for lighter layers you can toss aside when the heat wave hits. A bedside fan can be your new best friend.
Make friends with routineGo to bed and wake up at the same time every day — yes, even on weekends. Your body loves consistency (even if your social life doesn’t).
Sip smartLimit caffeine after late morning and keep alcohol minimal — both can mess with your sleep cycles and worsen night sweats.
Wind down like you mean itCreate a bedtime ritual: dim lights, read something light (save the crime thrillers for daylight), stretch gently, or try deep breathing.
Move your bodyRegular exercise helps regulate hormones and improve sleep quality. Just avoid high-intensity workouts too close to bedtime.
Layer your comfortMoisture-wicking sheets, light pajamas, and even cooling pillows can help you stay comfortable through temperature swings.
Talk to your healthcare providerIf your sleep struggles are persistent, they can help you explore options — from CBT-I (cognitive behavioral therapy for insomnia) to hormone therapy or non-hormonal medications.

When to Get a Little Extra Help

Sometimes even the best bedtime routine, the coolest bedroom, and the coziest pajamas aren’t enough. That’s when it can help to explore a few other options , some people do well with gentle, non-hormonal sleep aids, while others benefit from hormone therapy to address the root cause of night sweats and insomnia.

There are also targeted nutritional strategies and specific foods that can help support more restful nights and yes, even small diet tweaks can make a difference.

Since every woman’s menopause journey is unique, the best next step is to talk through what’s going on with your sleep, your health history, and your lifestyle so we can figure out the most effective, safest, and you-specific plan.

If your nights are restless and you’re ready to start waking up feeling human again, let’s set up a time to chat. We’ll go over your options — from hormonal and non-hormonal therapies to nutrition changes and stress-reducing strategies — so you can finally reclaim your rest.